Sports & Orthopaedic Specialists Provide Tips for Getting Back to Weight Training after a Shoulder Injury
Suggested Weight Training Modifications
As people age, and specifically after suffering a shoulder injury, it is important to change your approach and thinking toward weight training. The goal should shift from trying to build muscle mass to one of toning and building endurance in the muscle.
For example, instead of lifting heavy weights for 8-12 repetitions, try lowering the weight significantly and attempt to perform 30-40 repetitions. The purpose should be to increase endurance and muscle tone and decrease the amount of stress placed on the shoulders.
Specific recommendations as follows:
Weight training exercises should be done no more than every other day or two to three times a week (on nonconsecutive days). Remember, all exercises should always be completed in a pain free range of motion.
Rather than a regular bench press, try a modified version where you decrease the amount of stress placed on the shoulder. We suggest you avoid bringing your arms past parallel with the floor. To do this, roll a towel up four to five inches thick and place it on your chest during exercise. This will inhibit you from bringing the bar past parallel.
Avoid performing military press and incline bench. Rather, try a modified lateral raise. Instead of raising the arm to shoulder level or above, try only raising your arm two thirds of the way up (below the level of the shoulder).
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